Workout of the Day
WOD 1 – in the morning… 5 minute continuous turkish getups (35#) Work up to heaviest barbell Turkish getup
WOD 2 – in the afternoon… Every minute on the minute complete 1 Split Jerk at 285# Three x max reps floor press @ bodyweight, pausing each rep at the bottom 2 x 100 meter Guidon march (70#)
WOD 3 – in the evening… 3 rounds for time: 1 mile airdyne 50 double unders 15 handstand pushups
Hell of a day, including an awesome lift, a new exercise, and yet another humbling experience with handstand pushups. Working on the barbell Turkish getups in the morning was a great chance to practice balance and control. I learned that when the weight gets heavy you really need to pull yourself up to your elbow to get off your back. I made it up to 135# on this, definitely the heaviest I’ve ever lifted on TGU.
The afternoon was a big split jerk session at 285# every minute on the minute for 10 minutes. Not every one was perfect, but none hit the floor so I was happy. Following up with floor press and guideon marches with a barbell provided the perfect assistance. Look for a video of the marches coming soon because this exercise has to be documented.
Finally, the conditioning sequence was a great blend of monostructural effort on the airdyne, skill work on the double unders, and local muscular endurance on the hspu. As usual, I got dominated on the hspus. First round, not too bad. Second round a little worse. Third round total destruction. Probably took me 2 minutes to do my final 15 pushups. Good news was that I smoked the airdyne and double unders, but still have a long way to go with the handstands. Time was 15:41.